2010, Phase 8 Challenge Week
2 Team & 1 Individual Challenge
Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan. You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days. Take it, its o.k.
Challenge Day #1: Team
500 Rep Strength (20min), 170 Touch Shuttle Run Challenge (20min)
Workout A (60:60) 500 Rep Strength (20min)
Complete max reps in 20 min as possible. If finish early, start over (all reps count).
| 1-Leg Squat Progressions: 50 reps | DB Sumo Dead Lift Progressions: 50 reps |
| Towel Crawl Progressions: 200 reps | Regular Push Up Progressions: 50 reps |
| Wall Bicep Curls Progressions: 50 reps | Supine Triceps Bridge Progressions: 100 mississippis |
*Go in any order you choose (I recommend hardest exercises first while your fresh).
*Do any rep denominations you choose, but you must finish exercise rep totals before starting over.
Individual Goal is 500 Reps; Team Goal is #___ participants X 500 rep. Record total reps.
20Minute Shuttle Run Challenge
Rookies 70 line touches in 20minutes
Sophomores 90 line touches in 20minutes
All-Stars 140 line touches in 20 minutes
Leaders 170 line touches in 20 minutes
Non-Runners, 10, 12, 14 or 16 Wall to Wall Sled Push Lengths for rookies, sophomores, all-stars and leaders respectively in 20 Minutes or Burpees (reps same as shuttle run)
Team Goals: All participants must finish their goals in 20 minutes or less to beat the challenge.
If you finish early, congrats, get a drink and run with a teammate. You all finish together.
|
Team |
Challenge |
#People |
X |
# Goal Rep |
= |
Goal Reps |
Actual Reps |
+/-Differential |
+/- per person |
Conditioning Goal |
Conditioning Actual |
+/-Differential |
|
6:30pm |
Strength |
15 |
X |
500 |
= |
7500 |
7902 |
+402 |
+26.8 |
20:00 |
21:14 |
+1:14 |
|
6am |
Strength |
10 |
X |
500 |
= |
5000 |
4673 |
-327 |
-32.7 |
20:00 |
19:25 |
-0:35 |
|
9am |
Strength |
15 |
X |
500 |
= |
7500 |
8075 |
+575 |
+35.6 |
20:00 |
19:47 |
-0:13 |
| 6:30pm
Strength: Shari K 542, Richard G 550, Deb H 510, Deb R 575, Matt S 440, Lisa D 513, Kristen P 550, Mary-Alice T 500, Linda R 634, Isabelle E 400, Kathleen L 425, Katy C 440, Lisa G 620, Becca A 480, Alicia S 723 Total: 7902 |
6am
Strength: Stella L 419, Jennifer R 565, Amy H 517, Leslie W 500, Krista K 475, Marisa C 755, Sally B 569, Susana F 348, Mary T 200, Carol G 325 Total: 4673 |
9am
Strength: Chrissy T 563, Kim S 485, Jen M 600, Cindy H 580, Jack G 550, Ellen K 480, James G 655, Dana D 517, Hannah T 500, Thomas J 515, Jameila H 520, Vinay M 500, Jackie B 590, Laurel B-W 500, Jackie C 520 Total: 8075 |
|
Good afternoon! Congratulations to all classes for beating at least 1 part of the 1st challenge day. Both the 6am and the 6:30pm beat the strength challenge and the 9am and 6:30pm beat the conditioning challenges. Kudos. High fives to all rookies for surviving your 1st challenge day and high tens for all who participated. Special shout outs to everyone who got more than 500 reps on the strength as you are getting in serious conditioning. Shari K, Richard G, Deb H, Deb R, Lisa D, Kristen P, Linda R*, Lisa G*, Alicia S**, Jennifer R, Amy H, Marisa C**, Sally B, Chrissy T, Jen M*, Cindy H , Jack G, James G*, Dana D, Thomas J, Jameila H, Jackie B and Jackie C. The “*” represent super performers of 600+ and “**” represent super duper performers of 700+. |
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| Team / Name | Group | Lines | Time | Team / Name | Group | Lines | Time |
| 6am | Susana Fantozzi | Leader | 170 | 19:25 | |||
| Deb Rooney | Leader | 16 tp | 6:03 | Mary Thomas | Rookie | 195 | 19:25 |
| Kathleen Lowney | Rookie | 70 | 8:59 | 6:30pm | |||
| Kristen Pepe | Sophomore | 90 | 9:13 | James Glanville | Rookie | 70 | 7:34 |
| Shari Krasnoo | All-Star | 140 | 13:38 | Jackie Crawford | Rookie | 70 | 7:33 |
| Deb Hicks | All-Star | 140 | 13:38 | Jameila Haddawi | Sophomore | 90 | 8:52 |
| Matt Sarrett | All-Star | 140 | 13:42 | Laurel Britt-Webb | Sophomore | 90 | 9:04 |
| Isabell Evans | Rookie | 70 | 14:51 | Vinay Mehra | Rookie | 70 | 9:22 |
| Alicia Straus | Leader | 170 | 16:54 | Jackie Bunt | Leader | 170 | 16:05 |
| Mary-Alice Tully | Leader | 170 | 17:11 | Jack Goldsmith | All-Star | 140 | 16:21 |
| Linda Riak | Leader | 170 | 17:21 | Thomas John | Leader | 170 | 16:45 |
| Richard Goren | Leader | 170 | 17:28 | Hannah Thomas | Leader | 170 | 16:45 |
| Becca Allen | Leader | 170 | 17:35 | Kim Santilli | Leader | 170 | 16:48 |
| Lisa DeLima | Leader | 170 | 18:29 | Jen Mendelsohn | Leader | 170 | 18:00 |
| Katy Coughlin | Leader | 170 | 21:14 | Cindy Hutter | Leader | 170 | 18:08 |
| Lisa Griggs | Leader | 170 | ? | Dana Dornbusch | Leader | 170 | 18:08 |
| 9am | Chrissy Thurmond | Leader | 170 | 18:34 | |||
| Krista Kett | Rookie | 70 | 7:18 | Ellen Kelley | All-Star | 140 | 19:47 |
| Carol Gray | Rookie | 70 | 7:30 |
|
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| Stella Lee | Rookie | 70 | 8:24 | ||||
| Amy Hennessey | Sophomore | 90 | 8:34 | ||||
| Jennifer Roy | Sophomore | 90 | 9:37 | ||||
| Leslie Williams | Leader | 170 | 17:02 | ||||
| Marisa Cimino | Leader | 170 | 17:40 | ||||
| Sally Babigian | Leader | 170 | 17:54 |
Challenge Day #2: Team
20 Min Round & Round We Go Strength, 5 Min R&R ABS Finisher and 1000 Rep Band Run Challenges
Workout B (20:10) Round & Round We Go Strength Challenge
Complete 6 rounds in 20 minutes. 1 Round = 5 exercises x 10 reps / exercise. If finish early keep going.
| Jump Turn Progressions x 10 reps | Lateral Hop Progressions x 10 reps (1 side/round) |
| DB Snatch Progressions x 10 reps (1 side per round) | Partner Anti-Rotation Press Progressions x 5reps of 5 count holds (1 side per round) |
| Close Grip Incline Push Up Progressions x 10 reps |
Individual Goal is 6 Rounds; Team Goal is #___ participants X 6 rounds. Record total rounds
*If finish 6 rounds + 1 exercise record 6+1; if 6 rounds + 2 ex’s report 6+2; if 6 rounds + 2 ex’s + 5 reps of 3rd ex, report 6+2….
25 Rep Turkish Get Ups Finisher (5min)
Alternate sides each rep. Each side counts as 1 rep. Two sides count as 2 reps.
| Turkish Get Ups |
Complete max reps in 5 minutes.
*Upon completion of each 5 minute circuit, record reps and go immediately to Step Ups Challenge.
Individual Goal: 25 reps. Team Goal is # participants x 25 repss. Record total rounds.
300 Rep Step Ups & 30 Rep Wall Walk Challenge (15min)
Each pair aims for 300 step ups and 30 wall walks in 15 minutes.
Switch off as needed. If finish early, keep going all reps count towards team challenge.
*Can’t Do Wall Walks. 1 Wall Walk = 10 Wall Slides or 2 Gymnastics Bridges.
| Step Ups Progressions x 300 reps / pair | Wall Walk Progressions x 30 reps / pair |
Team Goal is # of people x 300 step ups and #___people x 30 Wall Walks
|
Team |
Challenge |
#People |
X |
Reps / Rounds / Straws |
= |
Team Goal Reps / Rounds / Lines / Straw Drops |
Team Goal Reps / Rounds / Lines / Straw Drops |
+/-Differential |
+/- Per Person |
|
9am |
Strength |
|
X |
6 |
= |
|
|
|
|
|
Finisher |
|
X |
25 |
= |
|
|
|
|
|
|
Conditioning |
|
X |
300/30 |
= |
|
|
|
|
|
|
|
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|
6:30pm |
Strength |
|
X |
6 |
= |
|
|
|
|
|
Finisher |
|
X |
25 |
= |
|
|
|
|
|
|
Conditioning |
|
X |
300/30 |
= |
|
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|
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|
6am |
Strength |
|
X |
6 |
= |
|
|
|
|
|
Finisher |
|
X |
25 |
= |
|
|
|
|
|
|
Conditioning |
|
X |
300/30 |
= |
|
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|
|
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| 6:30pm
Strength: Total: Finisher: Total: Conditioning: Total: |
6am
Strength: Total: Finisher: Total: Conditioning: Total: |
9am
Strength: Total: Finisher: Total: Conditioning: Total: |
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